Open Gym: 10 am – Noon: Open to all members who have already completed our Essentials or
OnRamp Course. No skills check-off is required for this Open Gym time.
Free Trial Class: 11 – 11:45 am: Free class; open to the public to try out CrossFit for the first time.
Optional Strength Programming DYU
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
3 x 15 DB bench
3 x 20 DB JM press
3 x 25 Banded face pull
3 x 15 Weighted supinated pull ups
2 x 50 Alternating V-ups
Post WOD mobility: Pec and shoulder